Thu 22nd Apr 2021 at 11:00pm by tipsku
Run > Reps
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Time
41:12
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Miles 4.46
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Min/mi 9:14
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Pacing
83%
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WAVA
52.96
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Stride(cm)
98
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Cals
372
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Cadence
178
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BPM
153
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%MHR
82
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B/mi 1416
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Surface
Road
Notes & Comments
Training 12: 10x 20s sprints
15 minutes warm up, feeling great, then 10x 20 seconds at a cadence of 198-208. Cool down again 15 minutes. Didn't get an idea how fast I was, no beeps, no guidance.
Split Summary
===
1) 0.62m - 5:28(8:48/m) 139/151bpm [1223b/mi] 47cal
2) 0.62m - 5:41(9:09/m) 151/154bpm [1381b/mi] 53cal
3) 0.42m - 3:51(9:13/m) 151/158bpm [1391b/mi] 36cal
4) 0.03m - 22(10:22/m) 155/157bpm [1607b/mi] 3cal
5) 0.06m - 20(5:38/m) 164/169bpm [923b/mi] 3cal
6) 0.08m - 45(9:37/m) 168/172bpm [1616b/mi] 7cal
7) 0.06m - 20(5:52/m) 166/170bpm [975b/mi] 3cal
8) 0.08m - 45(9:07/m) 167/172bpm [1523b/mi] 7cal
9) 0.06m - 20(5:39/m) 166/171bpm [939b/mi] 3cal
10) 0.08m - 45(9:12/m) 170/173bpm [1564b/mi] 8cal
11) 0.05m - 20(6:06/m) 169/172bpm [1032b/mi] 3cal
12) 0.08m - 45(9:20/m) 169/173bpm [1578b/mi] 7cal
13) 0.06m - 20(5:38/m) 168/171bpm [947b/mi] 3cal
14) 0.06m - 45(12:02/m) 169/175bpm [2033b/mi] 7cal
15) 0.06m - 20(5:48/m) 164/167bpm [952b/mi] 3cal
16) 0.06m - 45(11:59/m) 166/170bpm [1989b/mi] 7cal
17) 0.06m - 20(5:32/m) 163/169bpm [902b/mi] 3cal
18) 0.06m - 45(12:56/m) 168/172bpm [2172b/mi] 7cal
19) 0.06m - 20(5:34/m) 164/169bpm [914b/mi] 3cal
20) 0.06m - 45(13:22/m) 167/173bpm [2233b/mi] 7cal
21) 0.06m - 20(5:39/m) 163/167bpm [921b/mi] 3cal
22) 0.05m - 45(14:26/m) 165/169bpm [2383b/mi] 7cal
23) 0.06m - 20(5:42/m) 160/166bpm [912b/mi] 3cal
24) 0.06m - 45(12:38/m) 165/168bpm [2085b/mi] 7cal
25) 0.62m - 6:10(9:56/m) 151/156bpm [1499b/mi] 56cal
26) 0.62m - 6:01(9:41/m) 150/156bpm [1453b/mi] 53cal
27) 0.27m - 2:49(10:25/m) 147/152bpm [1532b/mi] 23cal
15 minutes warm up, feeling great, then 10x 20 seconds at a cadence of 198-208. Cool down again 15 minutes. Didn't get an idea how fast I was, no beeps, no guidance.
Split Summary
===
1) 0.62m - 5:28(8:48/m) 139/151bpm [1223b/mi] 47cal
2) 0.62m - 5:41(9:09/m) 151/154bpm [1381b/mi] 53cal
3) 0.42m - 3:51(9:13/m) 151/158bpm [1391b/mi] 36cal
4) 0.03m - 22(10:22/m) 155/157bpm [1607b/mi] 3cal
5) 0.06m - 20(5:38/m) 164/169bpm [923b/mi] 3cal
6) 0.08m - 45(9:37/m) 168/172bpm [1616b/mi] 7cal
7) 0.06m - 20(5:52/m) 166/170bpm [975b/mi] 3cal
8) 0.08m - 45(9:07/m) 167/172bpm [1523b/mi] 7cal
9) 0.06m - 20(5:39/m) 166/171bpm [939b/mi] 3cal
10) 0.08m - 45(9:12/m) 170/173bpm [1564b/mi] 8cal
11) 0.05m - 20(6:06/m) 169/172bpm [1032b/mi] 3cal
12) 0.08m - 45(9:20/m) 169/173bpm [1578b/mi] 7cal
13) 0.06m - 20(5:38/m) 168/171bpm [947b/mi] 3cal
14) 0.06m - 45(12:02/m) 169/175bpm [2033b/mi] 7cal
15) 0.06m - 20(5:48/m) 164/167bpm [952b/mi] 3cal
16) 0.06m - 45(11:59/m) 166/170bpm [1989b/mi] 7cal
17) 0.06m - 20(5:32/m) 163/169bpm [902b/mi] 3cal
18) 0.06m - 45(12:56/m) 168/172bpm [2172b/mi] 7cal
19) 0.06m - 20(5:34/m) 164/169bpm [914b/mi] 3cal
20) 0.06m - 45(13:22/m) 167/173bpm [2233b/mi] 7cal
21) 0.06m - 20(5:39/m) 163/167bpm [921b/mi] 3cal
22) 0.05m - 45(14:26/m) 165/169bpm [2383b/mi] 7cal
23) 0.06m - 20(5:42/m) 160/166bpm [912b/mi] 3cal
24) 0.06m - 45(12:38/m) 165/168bpm [2085b/mi] 7cal
25) 0.62m - 6:10(9:56/m) 151/156bpm [1499b/mi] 56cal
26) 0.62m - 6:01(9:41/m) 150/156bpm [1453b/mi] 53cal
27) 0.27m - 2:49(10:25/m) 147/152bpm [1532b/mi] 23cal
5:28 5:41 3:51 22 20 45 20 45 20 45 20 45 20 45 20 45 20 45 20 45 20 45 20 45 6:10 6:01 2:49
Pin Map |
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Min/mi0
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Recent0
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Elev0
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Cad.0
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HR0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.13 | 1:04 | 1:04 | 8:32 | 119 90-142 | 1016 | 178 104-188 | 1/1 |
0.25 | 2:14 | 1:10 | 9:16 | 144 142-146 | 1335 | 179 176-182 | 3/1 |
0.38 | 3:18 | 1:05 | 8:36 | 144 143-145 | 1239 | 181 178-182 | 3/0 |
0.50 | 4:44 | 1:26 +21 | 11:24 | 140 130-147 | 1596 | 180 156-184 | 3/1 |
0.63 | 5:51 | 1:07 | 8:56 | 148 146-151 | 1323 | 183 180-186 | 2/0 |
0.75 | 7:05 | 1:14 | 9:51 | 150 149-152 | 1478 | 181 178-182 | 3/1 |
0.88 | 8:08 | 1:03 | 8:24 | 153 152-154 | 1285 | 181 178-184 | 3/1 |
1.00 | 9:16 | 1:08 | 9:08 | 151 150-152 | 1378 | 184 176-194 | 2/1 |
1.13 | 10:26 | 1:10 | 9:21 | 151 148-153 | 1412 | 179 178-180 | 2/0 |
1.25 | 11:34 | 1:08 | 9:06 | 149 145-151 | 1356 | 178 178-180 | 2/0 |
1.38 | 12:47 | 1:12 | 9:38 | 150 146-151 | 1446 | 183 176-196 | 2/1 |
1.50 | 13:55 | 1:08 | 9:06 | 150 149-152 | 1366 | 179 176-184 | 0/3 |
1.63 | 15:01 | 1:06 | 8:51 | 153 149-158 | 1354 | 184 178-198 | 1/2 |
1.75 | 16:00 | 59 | 7:48 | 159 154-169 | 1241 | 191 174-220 | 1/0 |
1.88 | 17:01 | 1:01 | 8:06 | 167 163-171 | 1352 | 189 174-216 | 1/2 |
2.00 | 18:01 | 1:00 | 8:04 | 166 163-172 | 1338 | 183 172-206 | 2/0 |
2.13 | 19:01 | 1:00 | 8:01 | 169 166-172 | 1356 | 185 172-204 | 1/3 |
2.25 | 20:02 | 1:01 | 8:09 | 168 164-173 | 1369 | 187 170-206 | 1/1 |
2.38 | 21:07 | 1:04 | 8:36 | 168 162-175 | 1444 | 166 128-222 | 1/2 |
2.50 | 22:14 | 1:07 | 8:55 | 165 158-170 | 1471 | 171 124-214 | 2/3 |
2.63 | 23:21 | 1:07 | 9:00 | 166 160-172 | 1494 | 168 124-216 | 1/1 |
2.75 | 24:30 | 1:08 | 9:07 | 165 158-173 | 1504 | 170 122-222 | 3/2 |
2.88 | 25:40 | 1:10 | 9:21 | 163 157-169 | 1523 | 165 118-218 | 2/3 |
3.00 | 26:58 | 1:19 | 10:29 | 162 151-168 | 1698 | 165 120-206 | 2/3 |
3.13 | 28:09 | 1:11 | 9:24 | 153 151-154 | 1439 | 182 178-186 | 1/2 |
3.25 | 29:28 | 1:19 | 10:35 | 151 150-152 | 1598 | 179 178-184 | 1/2 |
3.38 | 30:43 | 1:14 | 9:56 | 149 148-152 | 1479 | 180 176-186 | 2/1 |
3.50 | 31:59 | 1:16 | 10:08 | 149 148-153 | 1509 | 179 178-184 | 1/2 |
3.63 | 33:18 | 1:19 | 10:33 | 150 147-155 | 1582 | 179 176-182 | 1/1 |
3.75 | 34:25 | 1:08 | 9:00 | 153 150-155 | 1377 | 182 180-184 | 1/2 |
3.88 | 35:35 | 1:10 | 9:17 | 151 149-153 | 1401 | 180 180-182 | 1/2 |
4.00 | 36:46 | 1:11 | 9:28 | 148 147-150 | 1401 | 180 178-182 | 1/3 |
4.13 | 37:58 | 1:13 | 9:41 | 148 147-153 | 1434 | 179 176-180 | 1/3 |
4.25 | 39:22 | 1:23 | 11:08 | 149 146-152 | 1658 | 177 126-186 | 2/2 |
4.38 | 40:37 | 1:15 | 9:57 | 146 144-150 | 1453 | 177 172-182 | 1/1 |
4.46 | 41:32 | 55 | 10:34 | 147 146-147 | 1553 | 178 172-180 | 1/1 |
Elevation
Asc 0m,
Range 18m, Flat prediction 41:12
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
178 (222 max)
Stride Length: 98cm
Run: 90.6%
Walk: 9.4%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:54 | 7:54 | 54.55 |
5km | 27:38 | 8:54 | 54.49 |
5M | 46:44 | 9:21 | 52.51 |
10km | 59:25 | 9:34 | 51.67 |
10M | 1:40:29 | 10:03 | 50.20 |
Half | 2:15:23 | 10:20 | 48.59 |
20M | 3:36:00 | 10:48 | 47.79 |
Mara | 4:51:01 | 11:06 | 46.90 |
Bespoke Fields
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